What's your forearm routine?
Deadlifts aren't doing the job.
>>37639525
>still believing deadlifts work forearms
holykekaroo
>>37639525
I throw in some hammer curls and weighted pull ups.
Buy farm
Be farmer
Do farmer carry sunrise to sunset
Do Whatever it takes
Are you going to make it?
Deadlift heavier weights then faggot. Double overhand. Hookgrip if necessary.
>>37639542
>having to grip heavy things doesn't work the forearms
are you a moron
>>37639525
do what electrician does in his job, pull heavy cables all day
curls
>>37639525
trapbar farmers carries.
zottman curls.
>>37639525
reverse cable curls work for me.
>>37639525
zottman curls
farmers carries with dbells
dbell wrist curls
I got you, brother.
Out of all of these, I found wrist-rolling to be the most effective for mass.
>>37640433
>>37639547
>>37640406
Friendly reminder that anyone who says any variation of curls for big forearms doesn't have big forearms.
Farmer's carries, carries with a dumbbell, are one of the few exercises where I notice my forearms are really tired afterward.
Masturbating
I'm losing control of my right arm
>>37640461
Reverse curls bro - one of the few lifts that primarily hits the brachioradialis (or supinator longus).
>>37639542
still lifting baby weights i see
>>37640496
This. I noticed significant changes in my arms when i went past 100kg DL's.
Come back when you double overhand shrug over 180kg.
Human flag
1 armed chins with phat gripz extreme
Walking fingertip handstands
Wrist curls and reverse wrist curls
>>37640549
wrist curls are gay
>>37639525
Submission Wrestling/Brazilian Jiu-Jitsu
Not a moment of the day passes when I do not feel fatigue/pump in my forearms.
>>37640571
>raping your ears forever to get some forearm gains
>>37640590
>Having girly ears
>>37640571
>Implying these people are natty
>>37640673
They aren't. All BRs are on steroids.
Cable pulls
Farmer's Walk
>>37640624
>having monkey ears
Jerking off and hand grips tbqh. Can almost close 2.5 right now.
>>37640710
>Not wanting to be a sexy monkey man
Wow
I do wrist curls with a pipe, shoe string and a 10lbs weight. It works amazing.
>>37639525
Reverse grip bench press
paused pullups on rock climbing holds with paused negatives sometimes adding minimal weight (15-25lbs)
Either I'm doing them wrong or face pulls are GOAT for forearm pump
none, weighted pull-ups, barbell rows and deadlifts.
>>37640837
So that's what not to do to get big forearms
>>37641517
dont be salty m8. theyre 14.5 inches
>>37639525
climb x f
>>37641534
>No veins
>Fat
Do the math.. that's 12 inches of actual forearm.
>>37639525
If you have the time and like bread do
>hand bread kneading x f
you won't be able to overwork a strong dough by hand unless you're already a forearm god.
>>37640837
what the shit is this
>>37641889
ham hock
>>37640367
Yep, farmers carries are the grip strength exercise.
>>37640837
>bruh
>>37639525
Honestly farmer carrys are enough for my grip strength but zottman curls wreck your brachial muscle and make your forearm pop like crazy. Hammar curls are good to, and they do add size to the biceps I don't care what anybody says.
>>37640461
Wrist curls don't build forearms?
>>37642032
>>37641948
>>37641889
better picture you fucks
>>37639571
worst post ever
>>37642048
^this
>>37640506
>>37640496
Unrelated but wtf how?
I was at 280kg deadlift and still my forearms were only 13" (7" wrists, 16.5" arms)
They only grew to 13.5" when I added crushing stuff with CoC, even then it's fucking shit. I do mixed grip.
I do lots of pulling, rows, pull ups. I use thick bars too. Fucking nothing.
They say those wrist rollers really work but I haven't had the chance yet to test it out so just tried it with the barbell and it hurts like fuck lol but no growth.
I wish I had 15" forearms, 16" is amazing. I can get to 17" arms no problem, lifting for 6 years, I was deadliting 200kg at 12.5" arms.
No I'm not a lanklet either, 5'11, I bench 170kg and squat 240kg at my peak lifts at a meet. I just cant get forearms to grow? Not enough volume??? what is it???
>>37642048
>zottman curls
>>37642195
>I do mixed grip
there's your problem you little baby gripped bitch.
>>37642195
Dude chill
>>37642066
Forearms and Calfs are majority slow twitch muscles.
They are made for endurance and are built up by repetition more than weight. Ideally weight+high repetition= forearm gains
>>37642195
>mixed grip
LUL
ya prob have smaller hands than Trump
>>37642195
>lifting for 6 years
might as well start roiding
>>37642195
Genetics
>>37639547
dumb bell shrugs
>>37640367
reverse curls, lat pull downs, dumb bell rows
>>37642249
What number of reps would you recommend? For example for calves I do standing/seated calf raises with 45lbs 10-12 reps.
I've recently started training my forearms and my arms in general have gotten so much more vascular.
>>37642629
What exercises?
grab the heavist dumbell and twist it left and right. crazyy gains. srs.
>>37642804
Wrist roller
>>37639525
squats and milk
wrist roller if ya gotta isolate, but pause deadlifts (where you never fully lower the weight) have always been good for mine. Does anyone have any experience with shrugs and forearm development? Thinking of adding them to my pull day.
I try to pause deadlifts and hang from the bar after pullups to improve grip strength
I fnish pull days with hammer curls and wrist roller. Used to do wrist curl but didn't see much results. Wrist roller however is the shit.
Work in shop.
Handle pipe, stone slabs, and metal rods.
Have to do a lot of single handed holds.for a minute or longer.
Volume adds up.
>>37642032
forearms as big as upper arm, manlets when will they learn i think the dude in that pic was like 5'6 or 5'7
>>37643668
Is this just one long gay euphemism?
>>37645224
Go grab a billet of steel
Hold it outstretched for 60-90s
Do this everyday for a few years
Or you can keep calling the old school stuff gay, and have thighs smaller than my arms.
do standing calf raises with heavy dumbbells. superset those with shrugs if need be. your forearms should be on fire by the end of the exercise(s).
>>37645178
>forearms as big as upper arm
yep
>triggered
>>37645311
Pics or you're a faggot, clowno.
>>37645353
>cycling
>get shit results
just... why?
>>37639525
Double-handed cock jerks 10xF
>>37639525
fapping twice a day changing the stroking arm
>>37639525
Fore-arm rollouts.
You can easily make a roller yourself:
Find stick, tie and fixate rope or chain to middle of stick, put carabiner on bottom of rope, add weight as needed.
>>37645456
Holy fuck anon, you're making my dick hard thinking of jacking off thick fat hot cocks in both of my hands until they both start wildy spurting out cum all over my face and body.
palm up wrist curls.
>>37639525
Fap x F with gorilla death grip
>>37645615
Right? Even though you're only obligated to jerk them with your hands you can't help but feel compelled to lick and suck the cocks that are right in front of your face.
>>37645682
>>37645615
>>37645456
You niggas need Jesus
Walk big aggressive dogs
Buy one of those gyro balls, they seem like bullshit until you try it. Use it for at least 10 minutes each arm a day. Forearms will get huge. And if you like climbing try bouldering
>>37640549
t. Spiderman
Reverse curl
Hammer curl
Wrist curl
2x a week
>>37639525
I was fucking around with one of those wooden practice swords (bokuto) at training last week. My forearms were fucking agony for like 4 days after. I highly recommend it.
Farmers carries you stupid fucks, how has no one mentioned them?
Pick up the heaviest thing you can grip in your gym, pick up two of them, one in each hand. Walk with them until you can't hold them anymore.
repeat as needed and your forearms will explode.
I roll 18 lb bars backwards, and do several sets of that every time I lift. Works great, strong forearms look cool as fuck
Just using a pair of regular fat grips over the past month with most of my upper body work has seen a noticeable gain in forearms.
>>37639525
pull-ups, sets of 3 to 5 till I can't do anymore sets
farmers walks, 3-5 sets till failure
repeat 3-4 times a week (I am trying to seriously improve my grip - it's limiting my deadlift by at least 30 lbs)
>>37645456
>>37645615
>>37645682
/fit/ - fitness
>>37642629
You look vegan.
hang from a bar for time. small endurance based muscles like calves and forearms need a lot of time under tension to grow and not necessarily heavy weight. thats why people don't get so crazy results from deadlift. they help but you need to spend more time with the muscles engaged not just doing a heavy weight for 3 reps. hanging's also good for your shoulders.
>>37639525
>tfw blessed with naturally big and defined forearms
Sometimes life is good brehs
>>37639525
just masturbate as if there is no tomorrow
>>37640461
excuse me faggot
>>37648345
>You look vegan.
>>37640461
this
Bake or print (printmaking)
>>37640506
I can't double overhand grip 100kg DL's always have to use alternating grip.
Am I weak?
>>37648899
Yes.
Fortunately, like weak anything, its fixable.
Use stick and rope with lmao1pl8
>>37648954
this actually, its pretty beast if you do it a few times
>>37648954
you mean lmao 0.1plaet
that shit wrecks my extensors btw, way better than wrist curls
>>37640447
>if this gets too easy just fuckign shove your bitchfist into a barrel of coarse rocks. Idiot.
I think I'll stick to reverse curls
>>37642048
>tfw injured myself with zottmans after finally seeing some progress.
Just kill me now senpai.
Every morinig I do a 'morning warmup' type deal in which i include wrist mobility
wrist pushups:
>back of hand -> fist
>plam down -> 'ball of hand'
then 3 days a week:
CoC gripper work
>warmup
>3x5 worksets
>started with the T, now on 1.5
Forearm and hand mobility:
>look up mobility routines for guitar or piano (i play guitar, and these make a huge difference)
>I do that every day or so.
Not really concerned with 'massive forearms'. I figure if they are freakishly strong, they will be big as they need to be.
>>37640973
b-brock?
I made myself a wrist roller. I don't have any pics on my phone but it's pretty ghetto. Can't really vouch for the effectiveness because my forearms are still shit though.
>>37639525
Deadlifts and pullups
anything where grip strength matters, if you squeeze something hard in your hands you can see your forearms doing flexion and extension
chinups, pull a cable, climb a cable
climb rocks, cut wood with axe, play tennis
